Trikonasana – Triangle Pose In Yoga

Trikonasana in yoga also known as the triangle pose is a standing pose mentioned in the series Standing Asanas mentioned in the book “Asana Pranayama Mudra Bandha”. It focuses on stretching and strengthening the muscles. In this article, we will easily and comprehensively learn how to do Trikonasana - Triangle Pose In Yoga, benefits of Trikonasana - Triangle Pose In Yoga, its various variations, precautions, and notes for practitioners.

How to do Trikonasana – Triangle Pose In Yoga Variation I:

• Stand erect with the feet more than shoulder width apart.
• Turn the right foot to the right side.
• Stretch the arms sideways and raise them to shoulder level so that they are in one straight line.
• Bend to the right, taking care not to bring the body forward.
• Simultaneously bend the right knee slightly.
• Place the right hand on the right foot, keeping the two arms in line with each other. 
• Turn the left palm forward. Look up at the left hand in the final position.
• Return to the upright position with the arms in a straight line.
• Repeat on the other side, bending the left knee slightly. This completes one round.
• Practice 5 to 10 rounds.

Breathing pattern while doing Variation 1

• Inhale while raising the arms. 
• Exhale while bending. 
• Hold the breath for a few seconds in the final position.
• Inhale while raising the body to the vertical position.

 Trikonasana – Triangle Pose In Yoga Variation 2

• Repeat the basic form, but instead of keeping the upper arm vertical in the final position, lower it over the ear until it is parallel to the floor with the palm facing down. 
• Try not to bend forward, but to keep the body in one vertical plane. Look up at the hand.
• Slowly return to the starting position.
• Practice 5 to 10 rounds.

Advanced practice:

When variations 1 and 2 can be performed easily, they can be done keeping both legs straight.

Trikonasana – Triangle Pose In Yoga Variation 3

• Stand with the feet more than shoulder width apart and the toes facing forward.
• Gaze directly in front. Place the palms of the hands on each side of the waist with the fingers pointing downward.
• Slowly bend to the right from the hips while sliding the right hand down along the outside of the right thigh as far as is comfortable.
• Do not strain and do not bend forward in an effort to achieve the final position in which the right hand reaches the foot.
• Flexibility will come with practice.
• Stay in the final position for a few seconds.
• Raise the trunk to the upright position, returning the right hand to the waist.
• Repeat on the left side to complete one round.
• Practise 10 rounds.

Breathing pattern while doing Variation 3

• Inhale while standing erect with the hands on the waist.
• Exhale bending to the side.
• Hold the breath for a few seconds in the final position.
• Inhale while returning to the centre.

Trikonasana – Triangle Pose In Yoga Variation 4

• Stand erect with the feet more than shoulder width apart and raise the arms sideways to shoulder level. This is the starting position.
• Bend forward.
• Twist the trunk to the right, bringing the left hand to the right foot.
• The right arm should be stretched vertically so that both arms form a straight line.
• Look up at the right hand.
•  Hold the final position for a few seconds, feeling the twist and stretch of the back.
• Return to the centre forward position.
• Raise the body to the starting position, keeping the arms outstretched to the sides.
• Repeat to the other side.
• This is one round.
• Do not lower the arms. Practice 5 to 10 rounds.

Breathing pattern while doing Variation 4

• Inhale in the starting position.
• Exhale while bending forward and twisting.
• Hold the breath for a few seconds in the final position.
• Inhale while twisting back to the centre and when standing up to release the pose.

Precautions while doing Variation 4 

• It should not be performed by those suffering from back conditions.

Advanced practice: 

• Repeat the procedure as described, but place the right palm flat on the floor on the outside of the left foot. On twisting to the right, the left palm should be placed on the floor outside the right foot. This variation gives a far greater stretch to the leg and back muscles.

Dynamic practice: 

• Perform the posture rapidly without re­turning to the vertical starting position between both halves of the round. The breath is relaxed. If there is no strain, it can be practised for an increased number of rounds.

Sequence: 

• Each variation should be practised separately to increase flexibility and strength. When each can be practised without strain, they can be combined. This series may be performed daily for a few weeks to tone the entire body.

General benefits of doing Trikonasana – Triangle Pose In Yoga: 

• This series affects the muscles on the sides of the trunk, the waist and the back of the legs. 
• It stimulates the nervous system and alleviates nervous depression. 
• It improves digestion. 
• It also strengthens the pelvic area and tones the reproductive organs. Regular practice will help to reduce waistline fat.

Practice note: 

• In all variations except 4, it is important not to bend forward, otherwise the benefits of the sideways stretch to the trunk will be lost. 
• To avoid bending forward, pay particular attention to the position of the hips when bending to the side. For example, when bending to the right side, ensure that the left hip stays back and does not move forward.
• Increasing the distance between the feet gives a more powerful stretch to the rarely used inner thigh muscles and the top of the thighs.